Straight Curl Into Reverse Shoulder Press
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin by positioning your feet shoulder-width apart to form a stable foundation. As you grip the dumbbells, ensure they are in continuous touch with each other in front of you, palms facing forward. This steady connection is essential to ensure a consistent load on each arm and stability throughout the motion. Engage in the straight curl, ensuring your elbows are tightly pinned to your sides. This positioning helps in maximizing bicep engagement. As you reach the zenith of the curl, smoothly transition into the reverse shoulder press. Without lowering the dumbbells, push them overhead while maintaining the dumbbells in touch. Throughout this movement, it's vital to keep your core engaged to ensure a neutral spine and optimal muscle activation. After completing the press, steadily descend the dumbbells, re-pin your elbows, and then reverse the curl. Return to the starting position and prepare for your next repetition, emphasizing fluidity between each phase for optimal efficacy.
Common Mistakes
Swinging the dumbbells or leaning back to generate momentum should be avoided, as it reduces the workout's potency and may increase injury risk. When pressing the weights overhead after the curl, ensure your back doesn't arch; a tight core will help you maintain the right posture. Prioritize controlled, measured movements over speed to achieve the desired muscle activation and reduce strain potential.
Breathing
Inhale as you initiate the straight curl. Exhale at the top of the curl as you transition into the reverse shoulder press. Take another breath in as you start bringing the dumbbells down from the overhead position, and exhale during the reverse curl. This structured breathing pattern provides stability to the core and consistent oxygen delivery to the muscles.
Muscle Focus
Primary Muscles
Biceps, Front Shoulders
Secondary Muscles
Brachialis, Forearm, Chest, Traps, Middle Shoulders, Serratus Anterior
Tertiary Muscles
Rear Shoulders, Latissimus Dorsi